Baked Bell Pepper Egg Cups

 Fun & hardy breakfast adapted from a recipe at Sweet C's

You know me well enough by now to realize my favorite breakfasts are dinner leftovers. LOL I have been known to enjoy leftover stuffed peppers for breakfast, so this recipe is ideal for anyone sharing my affection for a hardy start to the day.

Ingredients:

• 4 medium bell peppers - any color but green
• salt & pepper to taste
• black pepper to taste
• a dash of crushed Aleppo pepper per pepper half (optional)
• 1/3 - 1/2 cups scallions - diced
• 8 large eggs
• 1/3 cup Mexican-blend shredded cheese

Instructions:

When buying peppers for this recipe try to find the ones that have the same diameter top and bottom. This makes for easy filling.

Preheat oven to 400°F. Coat a baking pan with cooking spray to ensure the peppers do not stick to the pan. Alternately line pan with parchment paper. (preferred)

Trim each stem close to the top of the pepper and cut bell peppers in half through vertically. Remove ribs and seeds. Place the peppers in the pan cut-side up and sprinkle with salt & pepper.

Bake the peppers for 10-15 minutes depending on how much crunch you want to retain. Remove the pan from the oven and crack 1 egg into each pepper cup. Season with the scallions and a bit more salt and pepper. Top each cup with about 1 tbsp cheese and a dash of Aleppo if desired.

Bake until the egg whites are set, 15 to 20 minutes. Sprinkle with chopped cilantro or parsley, if desired. 

Use this recipe as a base and add anything you think will make these cups your own. Enjoy!

Blessed be... and happy cooking!

Chicken Bolognese & Eggplant

I started making my own ground white meat chicken and I still long for my Bolognese on at least a weekly basis, so I had to find something besides zucchini ribbons to compliment the sauce. Enter.... the eggplant :-) Granted, it's not quite as colorful as the zucchini, but it sure packs a plateful of flavor!

The original recipe using venison/beef is still available at Venison Bolognese & Eggplant

Ingredients:

• ~1.5 lbs ground white meat chicken
• 1 28 oz can plum shaped tomatoes in puree
• olive oil
• 4 cloves garlic, chopped
• 1 yellow onion, cut up
• 1/2 tsp salt
• fresh ground black pepper to taste (I like about 6 twists on the grinder)
• 1/2 tsp garlic powder
• dash of oregano
• 1 tsp dried parsley
• 1 lge eggplant

Preparation:

Start by frying up the chop meat in a large skillet with a bit of olive

oil until fully cooked and a nice shade of brown. Set aside. 

Add a bit of olive oil to your sauce pot and sautee the chopped garlic. As the garlic JUST gets brown add in the cut up onion and sautee til slightly translucent and shiny.

Place canned tomatoes in a bowl and cut into quarters or bite-size pieces... Not too small as they will cook down some in the pot.

Add tomatoes and puree to sauce pot and stir. Add in salt, pepper, garlic powder, oregano and dried parsley. Bring to a boil and then simmer on low for 15 minutes, stirring occasionally.

Finally stir in the fried chop meat. The mixture will seem very meaty and not at all liquid.... that's intentional as our base for the sauce is very different from pasta.

Peel the eggplant and cut into bite-sized cubes

Heat some olive oil in a large Dutch oven over medium heat and add the eggplant. I like to use the large pot for this purpose as it makes it easy to do the frequent toss as the eggplant cooks without getting splatter or the occasional cube on the nice shiny stove  *smirks*

Once the eggplant is tender, plate as you would pasta and add the meaty sauce on top, or mix it all into one pot of delicious goodness. :-) Add some grated parmesan or peccorino-romano if you like :-)

Blessed be... and happy cooking!

Weekend Ramble: Health Benefits of Leeks

Right off the bat please know that I have only recently begun to include leeks in my cooking. Why have I overlooked this green beauty for decade? I have no clue. A recent recipe I found had them as a fairly substantial component and... well... I fell in love. I have since been experimenting with leeks, embracing their similar yet different flavor when compared to my go-to onions and scallions. As a new favorite in my pantry, leeks deserved some nutritional exploring. What follows is an article found on Health.com that gives some interesting insight. Enjoy!

Health Benefits of Leeks

By Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

Published on February 5, 2024

Medically reviewed by Elizabeth Barnes, RDN

Leeks (Allium fistulosum L.) belong to the allium family of vegetables, which also includes onions, shallots, scallions, chives, and garlic. They have a mild, slightly sweet taste and are commonly used in dishes like soups and pasta.

Leeks are a rich source of antioxidant plant compounds and nutrients that may benefit health in several ways, such as protecting against certain diseases and promoting gut health.

Here's everything you need to know about leeks, including their potential health benefits, nutrition, and more.  

1. High in Anti-Inflammatory and Antioxidant Compounds 

Leeks are concentrated in cellular-protective and anti-inflammatory compounds, such as flavonoids and organosulfur compounds. For example, leeks are high in quercetin, a flavonoid compound that may help protect cells from oxidative damage, which may help lower the risk of chronic diseases, like heart disease.

Numerous studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease and heart-related health complications, such as heart attacks. Researchers suggest that the antioxidant and anti-inflammatory activity of quercetin and other flavonoids contributes significantly to their beneficial impact on heart health.

Quercetin may also help protect against neurodegenerative diseases by suppressing inflammation in the brain, stimulating the regeneration of nerve cells, and interfering with the formation of neurotoxic substances associated with the development of Alzheimer's disease.

2. May Protect Against Certain Cancers

A diet rich in allium vegetables, like leeks, may help protect against some cancers, such as breast cancer. The organosulfur compounds, flavonoids, and antioxidant nutrients concentrated in leeks have powerful anticancer effects, and studies show that people who consume more allium vegetables have lower rates of certain cancers.

For example, a 2022 review of 17 studies found that women with the highest intake of total allium vegetables, including garlic, onions, leeks, and chives, had a 30% lower risk of breast cancer compared to women with the lowest intake.

Research findings also suggest that allium vegetables may be protective against stomach cancer, prostate cancer, and many other common types of cancer. Findings from a 2022 review of 25 studies suggested that consumption of allium vegetables could decrease the risk of non-digestive tract cancers, such as prostate cancer, by as much as 14%.

The flavonoid antioxidants, organosulfur compounds, and vitamin C found in leeks may protect against cancer by inhibiting cancer cell growth, reducing inflammation, and protecting cells from oxidative damage. 

3. Supports Gut Health 

Leeks are an excellent source of prebiotics. Prebiotics are undigestible compounds found in certain foods that are broken down by gut bacteria in the large intestine. When bacteria break down or ferment prebiotics, it releases byproducts called short-chain fatty acids (SCFAs). SCFAs act as an energy source for the cells that line the colon and benefit gut health in several ways.

For example, SCFAs suppress inflammation in the intestines, regulate intestinal pH, and support the growth of beneficial bacteria. What's more, SCFAs have anticancer effects and may help protect against cancers of the digestive system, like colorectal cancer.

Additionally, leeks contain anti-inflammatory substances, like organosulfur compounds and flavonoids, which may help promote a healthy gut environment and protect against bowel-related diseases, such as inflammatory bowel disease, by reducing intestinal inflammation.

4. May Benefit Cognitive Function

Eating more vegetables, in general, is an effective way to boost brain health, but certain vegetables, like leeks, may be especially effective for protecting and improving cognitive function.

Leeks contain carotenoid pigments, which have been shown to benefit brain health. Leeks are especially rich in the carotenoids lutein and zeaxanthin. These pigments are found in high concentration in the retina, a layer of tissue located at the back of the eyeball. Macular pigment (MP), or the retinal accumulation of lutein and zeaxanthin, is linked to cognitive function, with higher MP associated with better cognitive performance and memory.

A number of studies in both children and adults have shown that lower MP is related to poorer performance on cognitive tests, poorer memory, and slower reaction times, while higher MP is associated with better cognitive function.

Additionally, people with Alzheimer's disease have been found to have significantly lower MP compared to people without Alzheimer's.

Diets rich in leeks have also been associated with smaller improvements in cognitive performance, including attention and memory, and research suggests that consuming lutein-rich foods may help prevent cognitive decline. Leeks are amongst the richest sources of lutein and zeaxanthin you can eat, making them an important food for brain health.

Nutritional Facts of Leeks

Leeks provide several nutrients, such as vitamins A, C, and B6.

Here's the nutrition breakdown for a one-cup serving of cooked leek:

• Calories: 31
• Fat: 0 grams (g)
• Carbohydrates: 7.62 g
• Fiber: 1 g
• Protein: 0.81 g
• Vitamin A: 41 micrograms (mcg) or 5% of the Daily Value (DV)
• B6: 0.113 milligrams (mg) or 7% of the DV
• Copper: 0.062 mg or 7% of the DV
• Folate: 24 mcg or 6% of the DV
• Vitamin C: 4.2 mg or 5% of the DV
• Vitamin K: 25.4 mcg or 21% of the DV
• Manganese: 0.247 mg or 11% of the DV

Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

They're especially rich in vitamin K, a nutrient that's required for blood clotting and plays important roles in bone and heart health.

Additionally, leeks are also a good source of manganese, a mineral that's also required for blood clotting as well as energy metabolism, and the functioning of the immune and nervous systems.

Risks of Eating Leeks

Leeks are safe for most people to eat, but should be avoided by those who are allergic to leeks. Leeks contain a compound called diallyl disulfide, which can cause skin reactions, including an itchy, red rash called contact dermatitis, in some people.

Also, leeks are high in compounds called FODMAPs, which is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are types of carbohydrates concentrated in certain foods, like garlic and leeks, that are poorly absorbed by the digestive system.

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

People who are intolerant to FODMAPs may need to cut high-FODMAP foods, like leeks, out of their diet to avoid gastrointestinal side effects.

Tips for Consuming Leeks

Leeks can be added to a variety of savory dishes and can be used in the same way as onions and shallots.

They have a mild, sweet, onion-like flavor and are delicious in baked goods, soups, egg dishes, and more.

Here are a few ways to add leeks to your diet:

Add caramelized leeks to savory baked goods, sandwiches, eggs, and potato salad.

Use leeks in stews, soups, and broths for a kick of flavor.

Incorporate sautéed leeks into egg dishes like omelets and frittatas. 

Thinly slice or dice raw leeks and use them in salads or as a garnish.

Try adding leeks to guacamole and tuna, chicken, and bean salads.

Use leeks in place of onions in stir-fry dishes.

Add leeks to pasta, rice, and quinoa recipes.

Use the tough part of leeks to add flavor to sauces and broths.

Leeks should be thoroughly washed before cooking because dirt and other debris can get caught in their many layers.

Though the entire leek is edible, most people use the more tender white and lighter-green parts of the plant and discard the tougher, dark green top part. However, this dark green section can be saved and used to infuse flavor into broths, sauces, and other recipes and can be stored in your freezer until you're ready to use it.

A Quick Review

Leeks are allium vegetables that are concentrated in health-promoting plant compounds, such as flavonoids and organosulfur compounds.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

Leeks have a sweet, onion-like taste that pairs well with many savory foods, but keep in mind that they're high in FODMAPs and may cause unpleasant gastrointestinal side effects in sensitive people.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Breakfast Bolognese

Okay, okay... I know what you're thinking.... this guy's crazy, right? Bolognese for breakfast? Well, get used to it LOL I simply adore incorporating dinner food in my breakfast menus. It's just who I am, and from a nutritional standpoint, it's spot-on :-)

Ingredients:

· Leftover bolognese

· 2 eggs

· dash of salt for the eggs

Preparation:

Beat the eggs with a dash of salt and fry into a 7 - 8" smooth patty, depending on what size pan you own. Warm up your leftover Bolognese in a separate pan. Place egg patty on plate and spoon Bolognese on top, leaving the edge of the eggs showing for presentation.

Blessed be... and happy cooking!

Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Steamed Cod with Lemon Butter Sauce

Here's a simple one that has endless possibilities in the pairing arena. I decided on some of my leftover White Bean Salad and fresh string beans. The salad is already citrus based and the green beans work really well with a drizzle of lemon butter. Enjoy!

Ingredients:

Fish:

• 2  6-ounce cod filets
• 2 tsp Garlic Lover’s Blend pulverized (toasted garlic, salt, paprika, parsley)
• Black pepper to taste – one twist on the grinder works for me
• 1tbsp extra virgin olive oil
  

 Sauce:

• 3 tbsp butter
• Juice & zest from ½ lemon
• 1/4 tsp Kosher salt

Preparation:

Juice and zest the lemon to be ready.

Pat filets dry, coat with EVOO and season fish on both sides. Steam for 4 minutes.

While fish is steaming, combine butter, salt, lemon & zest and warm in small pot. Add some sauce to the fish when steaming is done. Serve rest of sauce at the table.

Blessed be... and happy cooking!

Spicy Shrimp & Veggie Stir Fry - Signature Collection

I have found culinary love in Shirataki noodles. LOL This is only my second dish using them and I am incredibly eager to explore them further. They are quite easy to use, but they do require a process to make them shine. Visit my post Shirataki (Konjac) Noodles - Diabetic Gold :-) for background info as well as a detailed cooking process.

Today's stir fry was originally inspired by my friend Angela who introduced me to Shirataki noodles. In the end I played with ingredients, flavors and process to make this dish my own. Enjoy!

Ingredients:

• 12 oz lge shrimp - peeled, deveined & tail off
• 2 scallions - cut at an angle into 1 - 1.5" pieces
• 4 oz asparagus - cut to 1.5" sections
• 4 oz broccoli - cut the florets to bite size
• 4 oz carrots - peeled and julienned in 2" lengths
• 1 med yellow onion - diced or minced - your choice
• 2 lge gloves garlic - smash minced
• olive oil as needed
• 1/2 tsp ground ginger
• 1 tsp toasted sesame oil
• 1/4 tsp Aleppo pepper
• soy sauce as needed - just a few splashes
• kosher salt to taste
• 8 oz Shirataki noodles

Preparation:

Cook the Shirataki noodles first and keep in pan, covered, to stay warm. When dry frying them (see process) add a touch of salt and a splash of soy sauce for flavor & color.

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan place them on top of the noodles - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes. Add ginger, toasted sesame oil and Aleppo pepper and blend.

Add all veggies and another bit of oil if needed. Toss gently so everything is well blended. Cover and steam for 3 min on medium heat, toss and repeat. 

Finally add the shrimp and noodles and fold into the mix. Maybe add a splash of soy sauce or salt if needed.

Blessed be... and happy cooking!

Chicken Tenders Lyon

I must admit I was skeptical about this chicken dish when I saw Chef Jacques Pepin include ketchup in the sauce. I trust this man, though, with his amazing ability to create wonderful flavor palettes, so I gave it a try.

Well... this gem has become a family favorite, and I have made it my own by using white meat chicken instead of the thighs Chef uses in the video. Enjoy!

Ingredients:

• 6 chicken tenders, trimmed if needed
• 1 tbsp avocado oil
• Salt & pepper
• 5 cloves garlic - smashed and then minced
• 4 tbsp white wine vinegar
• 4 tbsp water
• 4 tbsp ketchup
• Dash of sriracha sauce
• 1/2 cup Muffuletta (olive salad)
• Chives or scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil and brown tenders on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic to the pan and sautee on medium heat 30-60 sec. Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ketchup and sriracha and stir until well blended. Stir in the Muffuletta. Once warm, pour sauce evenly over tenders, add garnish and serve.

Here is Chef Pepin's original video: Chicken Lyon

Blessed be... and happy cooking!

Weekend Ramble: Foods With More Protein Than an Egg

Written by Jon Cooper
Medically Reviewed by Minesh Khatri, MD on April 24, 2022

1: Chickpeas

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt. They're best known these days as the base for hummus. Toss a handful on a salad, or cook them into a hearty soup. 

2: Cottage Cheese

This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with others. That's because it doesn't have a strong flavor on its own. Make a healthy snack by pairing cottage cheese with most any kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes. Go with low-fat cottage cheese to keep it healthy.

3: Almond Butter

This creamy spread isn't as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it's a great  way to fuel up before a workout. You can even make it at home -- all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that's how you roll.

4: Cheddar Cheese

This zingy cheese is loaded with protein -- about 7 grams per ounce -- as well as other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. But keep your portions small or choose a lower-fat version. The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high in salt, too.

5: Lentils

A half-cup of these legumes gives you 8 grams of protein, about as much as you’d get from 1 ounce of lean steak. They come in lots of colors -- brown, green, black, yellow, red, and orange. They cook up faster than beans. And you don’t even need to soak them first. Try the brown ones in veggie burgers, the green ones in salads, and the red ones in a spicy curry. 

6: Pumpkin Seeds

Don’t toss these after you carve the jack-o’-lantern. (An easier route is to buy the already roasted type at the store.) An ounce of shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple for a filling snack. Or stir them into oatmeal, granola, or homemade bread dough.

7: Shrimp

You only need about 4 ounces of these shellfish to get more than 17 grams of protein. They’re also low in calories and fat and have little mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried variety. Instead, toss grilled shrimp into pasta with marinara sauce for a fast, protein-rich meal.

8: Quinoa

This whole grain (actually an edible seed) packs about 7 1/2 grams of protein per cup. It’s a good source of fiber, too. Naturally gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather bland on its own, add it to salads or grain bowls. You can also eat it as a hot cereal, or even pop it like popcorn.

9: Jerky

Long known as a backpacking standby, jerky is dried, lean meat. One ounce can have up to 15 grams of protein. Many brands are high in salt, sugar, and additives like nitrate. But some new products are changing jerky’s reputation as junk food. You can find jerky made from turkey, salmon, and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You can make your own as well.

10: Hemp Seeds

They won't get you high -- they're from a different type of cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9 1/2 grams, along with lots of heart-healthy fats. They're tasty blended into smoothies. Try some hemp milk on your morning cereal.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Chef Jacques Pepin: "Use what's in your refrigerator..."

I first heard Chef Pepin utter the line when I watched a video of him making a cod dish with assorted ingredients I never thought would work. Radishes with cod? What was he thinking!? LOL I recreated that dish and then named it Wondra Codfish as that recipe was also my introduction to Wondra Flour.

Use whatever is in your refrigerator... The line came to mind Monday night after a long weekend that left me with multiple started items in my fridge. I smiled as I thought of Chef Pepin and just started grabbing things.

The dish that ended up on the dinner table was bright, fresh and distinctly flavorful while incorporating minimal seasonings. I was so pleased with how diabetic-friendly the dish was that I decided to add it here. Enjoy!

Every dish needs a name, right? I call this one.... Fridge Whatever :-)

Ingredients:

• 4 oz chickpea pasta (1/2 box) - Banza brand preferred
• 2 tbsp olive oil
• 2 cloves garlic - smash minced
• 1-2 tomatoes - cut up
• 1/4 orange bell pepper - diced
• 1 cup frozen peas
• 6-8 oz leftover meat - this version features loin of pork
• 1/4 tsp onion powder
• salt & pepper to taste

Preparation:

Cook the pasta and peas and set aside. Pasta should be slightly under so it holds up in the skillet later on. Heat the olive oil and saute the garlic over medium heat. Add pasta and fry until lightly browned. Add peppers, peas & onion powder... toss until heated through. Fold in meat and then tomatoes. Season with salt & pepper... done.

Serves 2 with no leftovers

Blessed be... and happy cooking!

Lebanese Eggplant Moussaka

Credit for this inspiration goes to Ayla Clulee, owner of Cooking Gorgeous.

This deliciously healthy Lebanese Eggplant Moussaka, also known as Maghmour combines roasted eggplants and chickpeas in a tangy tomato sauce flavored with Lebanese spices.

Just like traditional Turkish Moussaka, this healthy Lebanese eggplant dish is packed with Mediterranean flavors, making it a dream come true for eggplant lovers.

Ingredients:

• 2 lbs eggplant - peeled and 1" cubed

• 2 tbsp good quality olive oil (for sautéing the onions)

• 2 onions - chopped

• 2 cloves garlic - smash minced

• 1/2 tsp crushed Aleppo pepper

• 1.5 tbsp tomato paste

• 3 cups fresh tomatoes - chopped

• 1 1/2 tsp salt

• 1/2 tsp freshly ground black pepper

• 1/2 tsp cumin

• 15 oz chickpeas - drained

• ~1 cup water

Preparation:

Preparing the Eggplants

Preheat the oven to 390 F and spray a large baking sheet with your favorite cooking spray. Peel the eggplants and cut them into 1" cubes.  Place cubes in a large bowl and toss with 2-3 tablespoon of olive oil and some kosher salt. Place them on the baking sheet in one even layer. 

Bake them for 25 to 30 minutes or until they are slightly softened and brown. Remove the eggplants from the oven and set them aside until the tomatoey filling is ready. 

Preparing the Tomato Sauce

While roasting the eggplants, start making the tomato & chickpea filling. 

Place a large skillet on medium heat and add 2 tablespoon of olive oil. When the pan is hot, add the onions and sauté for a few minutes until soft.

Stir in the tomato paste, cumin, salt, and pepper, and give it a good mix. Add the chopped tomatoes, along with the garlic and Aleppo pepper and stir well. 

Add water to the sauce, depending on the juiciness of your tomatoes, ranging from ½ cup to 1 ½ cups. Give the sauce a stir.

Lastly, add the chickpeas and roasted eggplants to the tomato sauce, give them a good stir, and simmer for 10-15 minutes until the eggplants are tender to your liking.

Remove the pan from the heat, add chopped parsley, and serve it while still warm.

Blessed be... and happy cooking!